Week One
Monday 10/27
A1. Back Squat 5 x 5+
135-225I-285-305-325-345-365 (8)
A2. SA Press 5 x 5+
25-35-45-55-65 (6L/9R)
+
EMOM for 12 min (+2 rounds)
3 Power Snatch - 135
15 kipping Pull-ups
Notes: didn't feel too hot today. Not sure if I need to keep PWO shake in the mix during Deload week or what. Didn't sleep well last night. That could be factoring in. Will add PWO shake into mix during Deload from now on.
Wednesday 10/29
A1. HSC - 5 x 2HPC + 1HSC
(135)-195-215-235-255-275*
*forgot to chalk shoulders, weight started sliding a bit button I saved it.
A2. Push-press
(95-135)-165-175-185-195*-205*
*belted
+
10 min AMRAP of (8+3+3)
6 Ring Dips
9 KBS - 70#
12 AB Wheel
7+6+2.5 (finished 8th AT)
+
6+10+12
6+20+12
Friday 10/31
A1. Front Squat - 5 x 5+
(135-185)235-255-275-295-315
A2. SA DB Rows - 5 x 10
+
The Chief
3 min AMRAP of
3 PC
6 Push-ups
9 Body Squats
Rest 1 min b/t rounds; x 5
4 sets/round...5 on 5th
Week Two
Monday 11/3
A1. Back Squat - 5 x 3+
(135-225-275) 305-325-345-365-385 (4*)
*felt like I had another 1-2 reps in the tank, but my racked it anyway. Wasn't mentally in it.
A2. SA Press - 5 x 3+
(20-20) 30-40-50-60-70 (3/3*)
*left was a struggle to get 3. Had a couple more on right but stopped to keep it even.
+
10 min of:
5 Ab Wheel
5 strict Pull-ups
9 rounds...finished 10th AT.
*had to break PUs into 3+1+1 after round 4 or 5
+
Tabata AD + 8 min @ Z1
Wednesday 11/5
A1. HSC - 5 x 1HPC + 1HSC
(45-95-135-185) 215-235-255-275-295
A2. Push-Press - 5 x 3
(95-135)-185-195-205-215-225
+
10 min Z1 pace
5 DL - 315#
10 AB Wheel
20 DUs
7+3DL
Finished round 8 in 11:08
Friday 11/7
A1. FS - 5 x 3
135-185-225-255-275-295-315-335
A2. DB Rows - 5 x 10/arm
+
3 min AMRAP
PC/J - 95#
43 reps
Rest 90 sec
3min AMRAP
Burpees
Rest 90 sec
48 reps
3 min AMRAP
KBS - 70#
73 reps
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